YHC pulled into City Park wondering who was the Q, so he checked his phone and realized he was up.
So winging it was the only option.
9 F3 vets gathered around the flag at 0530.
DISCLAIMER, and lets mosey to the track.
COP #1: WARM UP
SSH X 25
Hillbillies X 25
Peter Parkers X 20
Parker Peters X 20
Windmill X 15
Imp. Walkers X 25
Indian Run with last man doing 2 burpees, to the Foundry
Break into 3 groups:
Group 1: Run to track, 10 burpees, run back (timer)
Group 2: Pull Ups
Group 3: Crossfit Merks
Rinse and repeat:
Group 1: Run to tack, 10 burpees, run back (timer)
Group 2: Russian Twist
Group 3: Pistol Squats/ Low Slow Squats
Mosey to NOMA
10 ierkins at the fountain, jump up each step of entrance, 10 squats
Rinse and repeat X 6 with 2 sets of derkins
COP #2: MARY
Crunchy Frog X 25 (RIP Shorty)
Flutter Kicks X 25
LBT X 25
LBC X 25
Mosey back to the flag.
Count off, name-o-rama, announcements, intentions, prayer.
July 19, Gnarly Nutria, Audubon Park, BE THERE!
July 21, F2 BBQ, Pontiff Park, BE THERE!
Thanks for letting me lead!
